Weekly Update

Week of September 7th

It was nearly 6 months of not being able to officially open our doors.  That came to an end on Friday the 4th when we were given the green light to open at 30% of our capacity.  Which, for us based on our square footage, 30% is 35 people.  Of course we decided that...

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Week of August 31st

Cliche to say, but can't believe it's September!  Temps still remain in the upper 80s and low 90s so keep hydrated.  Actually, always stay hydrated. Though it may be easier to get dehydrated in the summer, we often forget to still drink enough water in cooler temp...

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Week of August 24th

Hope everyone enjoyed the last week, and got a chance to recover your legs, at least a bit. Some slightly cooler temps helped for sure this week as well, and it felt good to run a bit when it was like being in a sauna.  We have another good week ahead as we near the...

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Week of August 17th

I can't walk well today. Going on almost 9 years of CrossFit, and the Thursday and Friday workout combo got me looking like a brand new baby deer trying to walk! Anyone else? Wow!  Friday especially, squats and squats and squats!   Wanted to send out a reminder...

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Week of August 10th

Some tough workouts this past week for sure! Legs and snatches galore!  That front squat one on Wednesday...uh yeah! Big news this week, we want to welcome our new coach, Seth Mills!   Seth is a Level 2 CrossFit Trainer and has extensive experience coaching. He...

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Week of August 3rd

Well that was one of the harder weeks of CrossFit in a while, at least in my opinion. The thruster/pull-up combo on Monday, plus that 2k run, 2k row and farmer carry one on Wednesday made for a tough week!  Hope you all enjoyed it.  Hard to believe we are now in...

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Week of July 27th

PR week was a big week! Lots and lots of PRs, and lots of big weights that were at least close to old PRs before the quarantine. Goes to show we are all still staying strong and getting stronger!  I also think that staying with 10% of a PR is a good day, especially as...

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Week of July 20th

Well it's hot! But me for one one, I swore when we moved down here from Buffalo to get away from the cold and snow on Easter, we wouldn't then conversely complain about the heat down here. Embrace it, train in it, and worry about things you can control! Anders had a...

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Week of July 13th

Ok for real, where is the rock!?!?  Matt Clayton, last known to be with you.  You'll be brought to full trial shortly.   Ok, had to start with that.... LOL Things at the box continue to roll well, and I thank everyone for their flexibility with classes, schedule, and...

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Week of July 6th

I hope everyone had a great holiday weekend and celebrated responsibly and with a nice workout of some sort.  That hero WOD on Saturday, "Josie", was certainly a challenge.  We did that 2 years ago to the day, and we'll keep that in the memory bank for a future 4th of...

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Week of June 29th

As the calendar turns to July, we start to pick up our programming a bit after our 4 week re-introduction plan.  You'll see a little more percentage work rather than perceived exertion, and some more specific targets on the metcons.  Remember, no matter what, it can...

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Week of June 22nd

Happy Father's Day to all our amazing strong father's at CFS! Hope you enjoyed your day!  We start week 4 of our re-introduction programming this week, and then we'll get into a more traditional cycle aimed at The Open in October! (though that may be pushed back) For...

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